Welcome to the next 6 weeks of training. The goal is to run specific trainings for race days, for persons that have been training regularly.
Please read the Instructions Manual that I wrote for you and surf the TP Help assistance to check if your doubts have a solution online. Anyway, I'm glad to help you by email or scheduling a Webinar during weekdays.
If you are new to Training Peaks, I recommend the following strategy:
1. Dedicate some minutes to explore the computer and phone APPs.
2. Synchronize your watch.
3. Make some quick tests like uploading/deleting/moving an activity. Learn how to pair and unpair activities.
4. Don't get collapsed if too many things are new, like everything, it has a process, but in the end is a super simple APP once you control it. Just move on and focus on your trainings, all the info is stored automatically and you'll have time to check it later.
Building run with 5min easy at the end
6x50 Build free R/15
2x200 Pads M R/30
2x200 Free E R/30
2x200 Sprint on last 100m R/30
8x25 strokes sprint R/30
10x(3/2)min , better at turbo trainer.
Goal: work cadence >115rpm on sets + transform 10min at regular cadence.
10x25 free all out R/1'
300 easy + 2x50 back + 2x50 breast
4x25 all out R/1'
4x50 H R/30'' + 2x200 M
350 easy cool down
Fartlek 8km with 2x(500 H/ 2000 E) .